What to Drink, When
Replenish With Milk
Examples: Opt for Nonfat or Low-Fat
The Science Says: The carbohydrates and protein in plain or chocolate milk will help replenish your glycogen stores (energy stored in muscles) and aid muscle recovery—more so than a carb-only sports drink.
What It's Best For: After a workout lasting an hour or more. Substitute with a post-workout snack of banana and peanut butter, if you prefer.
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More Information on Hydration